Get Six Pack Abs

For more fat loss tips: http://www.thebodyfirm.biz/blog
Do this quick 4 minute full body circuit to get lean fast!

-when you’re in a time crunch, stuck in a hotel, wake up late can’t make it to the gym, or just as a finisher to maximize fat loss in minimum time.

-Do each exercise for 20 seconds/rest and recover for 10 seconds in between exercises.

-Do two cycles-of these 4 Exercises
1. Mountain climber- start in the prone position and pull one foot up and under your hips.Then with a slight jump quickly switch your feet. One foot goes back the opposite foot comes under your hips. Look straight down to keep your head in line with your spine, looking straight ahead will only strain your neck.

2. Spider-Man Push Up- If you’re a beginner just do a modified or regular push up. The spider man is hard the first couple of times you do it, but you’ll quickly get stronger and better at it. First get in the prone position. As you descend into the down position bring your right knee out and up toward your right elbow. Do not put your right foot on the ground hold it up. If you feel like you’re throwing yourself head first into the ground-you’re doing it right. Bring your right foot back to its original position as you push up to the top position of the push up.

3. Beginners can do regular or reverse lunges in place. Russian lunges-step out with your right foot just like a regular lunge. You then with a slight hop quickly swith foot positions right foot back, left foot goes forward. Then switch again, no rest. Put your arms out for balance initially. Once you have the basics the key is to jump as high as you can when switching feet.

4. Burpee!
1. Hands on the ground
2. Thrust your feet behind you
3. Lower yourself into the down position of the push-up
4. Press yourself to the up position
5. With a slight hop pull(use your abs)your feet toward your hands
6. Stand up
7. repeat

5. 90 Degree Wall Squat to recover-for recovery just step back to a solid wall. Place your back against the wall and put your feet out in front of you. Lower yourself down until your your hips are parallel with your knee. Keep your back against the wall and press through your heels and take deep breaths to recover.

Remember to get results:
1. Nutrition first-You can’t out-exercise your diet!
2. Lift Weights- the heavier you go the leaner you’ll get.
3. Just say NO to Cardio- Short Burst Interval exercise beats old school cardio for fat loss. Less time, not boring, better results=win!
4. Group Support/ Motivation- You can’t do it alone. Get around other people who want what you want and stick with them. Get around others who have accomplished what you want and you’ll spend less time spinning your wheels more time getting results.

For more Rapid Fat-Loss nutrition, workouts, meal plans, exercises, tips, secrets, and tactics
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go to http://www.fortworthfitnesscamp.com

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Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!

Keys to getting a six pack:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.

Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

Proper Nutrition:

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.

If not, when you become real hungry, you will opt for something that isn’t as good for you. When you become overly hungry, all rational thinking goes out the window.

But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Weight training The Abdominals:

Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, “Would you train your biceps with sets of 50 reps with no weight?” Of course, they say “no.” How about your chest, 50 reps with no weight? Another no. I then ask, “Then why would you do that with your abs?”

Here’s an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals

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When you Download the FREE workout plan it will contain WORKOUT VIDEOS (that you can put on you iPod!) and the FREE fitness and nutrition ebook The Ultimate Fitness Manual you will show you:

•How you can workout LESS and get better results!
•How to Drastically reduce your body fat and transform your entire body in as little as 6 Weeks!
•How you can lose more fat by eating MORE FOOD!
•And much more!
Download the FREE workout plan NOW at http://BuildMuscleBurnFat.info/

Thank you, and if you have any questions or comments, please e-mail them to me via Twitter at http://twitter.com/BCarterMusic

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In this video I talk about the two most important things that are required in order to get the six pack abs. It’s all about getting your body fat to a low percentage so you won’t have that layer of fat covering your abs. Everyone has abs, you just have to get the body fat low enough to be able to see them!

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Music by:
Kevin MacLeod – http://incompetech.com/m/c/royalty-free/

Rock Hybrid, Kevin MacLeod (http://www.incompetech.com)
Licensed under Creative Commons “Attribution 3.0″ http://creativecommons.org/licenses/by/3.0/

Duration : 0:3:16

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Technorati Tags: 6-pack, ab, abdomen, abdominal, abdominals, abs, bodybuilder, bodybuilding, cardio, crunch, crunches, diet, dieting;, exercise, fast, fat, female, fitness, flat, get, health, Home, how, insane, killer, lean, loss, minute, pack, quick, ripped, SECRETS, six, stomach, to, train, training, washboard, weight, wellness, woman, workout, workouts

getabsquickhttp://gdata.youtube.com/feeds/api/users/getabsquickHowtosix, pack, abs, ripped, how, to, get, workout, routine, routines, program, programs, ab, muscle, building, build, flat, stomach, belly, health, beer, fat, exercise, washboard, wash, board, perfect, gut, pot, Lose, Fast, Pooch, Pauch, Midriff, Tummy, Burn, ReduceGet Quick Abs_0001.wmv

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Check out my online store for offers on clothing, training, DVD’s & supplements.

http://www.robrichesstore.com

TRX

http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT&AFFIL=twTt0T15

See my full workout routine on Bodybuilding.com

http://bodyspace.bodybuilding.com/robriches/

Follow me on Twitter!

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Check out http://www.robriches.com for more information and training and nutrition.

WBFF World champion fitness model and competitor, Rob Riches, reveals his entire ab workout in full detail, showing the top exercises to strengthen and condition the entire core and abdominal region.

Throughout these video shorts (9 in total), you’ll learn how to do each exercise properly, and feel muscles that you’ve never felt worked before. In part 8 of this 9 part video short series, Rob demonstrates variations of the well-known cable pulldown crunch to show how you can focus on the obliques and intercostals (the finger-like muscles just below and slightly back of the chest muscles).

Check out all 9 video shorts by subscribing to Rob’s YouTube channel, and see new video’s as soon as they’re uploaded.

All exercises are available on one DVD, complete with a free six pack workout chart, and can be purchased at Rob’s online fitness store: http://www.robrichesstore.com/

For more video’s, photo’s and daily health and fitness tips, follow rob on his social network sites below:

twitter.com/robriches

facebook: The Official Rob Riches Fitness Group

robrichesfitness.com

mycontestprep.com

Duration : 0:6:16

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Technorati Tags: abs, answer, aviation, bodybuilder, calories, Carbs, diet, discussion, diy, educational, electronics, exercise, extension, fat, fitness, greg, health, health diet, herman, how, howto, instructional video, instructions, interview, leg, medicine, model, muscle, natural, News, pack, physical exercise, plitt, press, professional, protein, riches, ripped, rob, scott, shredded, six, sports, squat, talking, technique, television series, tips, to, trainer, tutorial, vlog, workout

http://www.youtube.com/arj3191
For those who don’t have a gym to go to, or the right equipment to perform a super effective workout, HAVE NO FEAR! I created a routine that you can do anywhere!

The purpose of this workout is to use your body weight as the only obstacle.
Not only will it get you stronger, but these exercises are also a great way to burn fat and tone your muscles!

Heres what the workout is.

***EVERYTHING IS DONE IN TWO SETS AND ONE MINUTE OF REST BETWEEN SETS.

12 Crunches
20 Mountain Climbers
*REST & REPEAT*

12 Up-Downs
12 Push Ups
*REST & REPEAT*

20 Lunges
10 Pull-Ups
*REST & REPEAT*

Wall Sits – 3 Minutes
*REST & REPEAT*

25 Hip Rolls
50 Leg Extensions
25 Six Inch Kicks
25 Over – Unders
*REST & REPEAT*

15 Super Jumps
12 Tricep Dips
*REST & REPEAT*

***Stretch***

http://www.youtube.com/arj3191

Duration : 0:6:2

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Technorati Tags: 6-pack, 8-pack, abs, advice, aj, ajFitness, at, athlete, Athletic, bodybuilding, building, burn, creatine, crunches, diet, equipment, exercise, fast, fat, fitness, flexing, get, girls, growth, guy's, gym, health, Home, hot, how, in, jacked, jersey, loss, lower, mike, minute, minutes, model, most, muscular, necessary, no, pack, physical, protein, quick, ripped, Sex, sexy, shore, situation, six, the, tips, to, training, transformation, week, weight, weightlifting, workout

Facebook: http://www.facebook.com/pages/The-Official-Rob-Riches-Fitness-Group/109378955772447

TEAM Optimum Nutrition Physique Athlete

http://www.optimumnutrition.com/eu/athletes/physique.php?id=95

Check out my online store for offers on clothing, training, DVD’s & supplements.

http://www.robrichesstore.com

TRX

http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT&AFFIL=twTt0T15

See my full workout routine on Bodybuilding.com

http://bodyspace.bodybuilding.com/robriches/

Follow me on Twitter!

http://twitter.com/RobRiches

Check out http://www.robriches.com for more information and training and nutrition.

WBFF World champion fitness model and competitor, Rob Riches, reveals his entire ab workout in full detail, showing the top exercises to strengthen and condition the entire core and abdominal region.

Throughout these video shorts (9 in total), you’ll learn how to do each exercise properly, and feel muscles that you’ve never felt worked before. In part 7 of this 9 part video series, Rob shows an all-time favorite of Bodybuilding great, Arnold Schwarzenegger, for tightening up his side obliques with seated bar twists.

Subacribe to Rob’s YouTube channel, and see new video’s as soon as they’re uploaded.

All exercises are available on one DVD, complete with a free six pack workout chart, and can be purchased at Rob’s online fitness store: http://www.robrichesstore.com/ For more video’s, photo’s and daily health and fitness tips, follow rob on his social network sites below:

twitter.com/robriches

facebook: The Official Rob Riches Fitness Group

robrichesfitness.com

mycontestprep.com

Duration : 0:6:2

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Technorati Tags: abs, answer, aviation, bodybuilder, calories, Carbs, diet, discussion, diy, educational, electronics, exercise, extension, fat, fitness, greg, health, health diet, herman, how, howto, instructional video, instructions, interview, leg, medicine, model, muscle, natural, News, pack, physical exercise, plitt, press, professional, protein, riches, ripped, rob, scott, shredded, six, sports, squat, talking, technique, television series, tips, to, trainer, tutorial, vlog, workout

http://xrl.us/getabsquick Many people want know : ” how to get six pack ” or ” how to Abs ” , answer is easy : ” Use this Abs workout ” . Your Fitness instructor now is free, just click play and see this video abs workout , follow the music.
We advise the better way for do this abs workout , is see before instruction for each abs exercises that compose this workout.

http://xrl.us/getabsquick

Use this best Abs workout for have a perfect abdominals , fast and quick!

Duration : 0:8:25

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Technorati Tags: 6-pack, 6pack, ab, abdomen, abdominal, abdominals, abs, bodybuilder, bodybuilding, crunch, crunches, de, diet, en, exercise, fast, fat, female, fitness, flat, for, get, girl, health, Home, how, killer, loss, minute, musculação, p4p, pack, quick, SECRETS, six, stomach, to, train, training, treino, washboard, weight, wellness, woman, womans, workout, workouts, живот, тренировки, 腹部鍛煉

WBFF World champion fitness model and competitor, Rob Riches, reveals his entire ab workout in full detail, showing the top exercises to strengthen and condition the entire core and abdominal region.

Throughout these video shorts (9 in total), you’ll learn how to do each exercise properly, and feel muscles that you’ve never felt worked before. In part 5 of this 9 part video short Rob demonstrates a few variations on one of the most effective and easiest exercises to perform to work and develop the entire abdominal region.

Check out all 9 video shorts by subscribing to Rob’s YouTube channel, and see new video’s as soon as they’re uploaded.

All exercises are available on one DVD, complete with a free six pack workout chart, and can be purchased at Rob’s online fitness store: http://www.robrichesstore.com/

For more video’s, photo’s and daily health and fitness tips, follow rob on his social network sites below:

twitter.com/robriches

facebook: The Official Rob Riches Fitness Group

robrichesfitness.com

mycontestprep.com

Duration : 0:6:21

(more…)

Technorati Tags: abdominals, abs, alba, answer, bodybuilder, Cable, calories, Carbs, core, crunches, diet, exercise, extension, fat, fitness, get, greg, hanging, health, herman, high, how, leg, linear, lower, mid, model, muscle, natural, obliques, pack, physical exercise, plitt, press, professional, protein, Pulldowns, raises, riches, ripped, rob, scott, section, shredded, six, sports, squat, technique, tips, to, trainer, workout